My goal of Sub 15:00 5k

Would add the philosophy of being 1500/3000 fast and 10000 strong before doing a ton of 5000 pace specific stuff. So maybe that too? Ya they were probably a bit quicker than needed to get the job done.

Good start to the week with one of my better workouts ever on Tuesday then on Thursday following some 100s a wicked flare up of tendinitis in my knee happened. Took Fri-Sun off w/ a ton of stretching and rehab and it feels like it is getting better. Very frustrating. Always seems like something pops just as the fitness is really starting to come around. Hopefully will be back in business tomorrow. Need to decide if I am still racing a 1500 next weekend as well. Overall pretty disappointed but hoping this doesn’t get a thing and/or set me back too much.

M - 6 @ 8:14. Avg HR 141

T - 2 up + 1 aerobic tempo. 6400m continuous of 400 @ goal 5k/1200 float. Goal was to keep 1600s around 5:20. Felt incredibly strong/controlled. Really happy with execution. 2 down.

69/4:09 (5:18)

70/4:11 (5:21)

70/4:12 (5:22)

71/4:07 (5:18)

W - 8 @ 7:25. Avg HR 140

Th - 6 @ 6:49. Avg HR 149. 13x100 in the high 12s and 13s. Should have backed up about halfway through. Dumb.

Fr-Sun - Off

Total 30 miles.

Very strong workout on Tuesday indeed! That's a 16:2x 5km in training, plus continuing at the same pace for another 1400m, as well as running well under sub 15 pace for 400m deep into the run. You must be close to if not in sub 15 shape already now if this was a controlled effort!

It seems you are very good at running these alternating sessions; do you plan something like Deek's quarters, where you'd slow down the 400s to 72, but keep the float down to 200m?

unusual_training_2 wrote:

Very strong workout on Tuesday indeed! That's a 16:2x 5km in training, plus continuing at the same pace for another 1400m, as well as running well under sub 15 pace for 400m deep into the run. You must be close to if not in sub 15 shape already now if this was a controlled effort!

It seems you are very good at running these alternating sessions; do you plan something like Deek's quarters, where you'd slow down the 400s to 72, but keep the float down to 200m?

Ya I do Deeks a couple times this block. Assuming I can get this knee thing under control.

I wouldn’t say strength and/or continuous tempo type work with fast floats is one of my strengths. Just been working on it a good amount over the last 6 months so maybe it is finally paying dividends.

You said it yourself. Dumb to do 13 x 100. As an old former D1 coach I advice you to just run 2-4 x 100m strides after an easy run. To run 13 x 100 has absolutely no purpose.To sharpen your max sprint speed you need to do separate sprint sessions with flying very short sprints all out and just about 30 m , 3-5 of them with long rest between will do the trick. Good luck!

Basics: M/36/183

Races: Providence downtown 5k on 9/18. Need to find another tune up race or two in August.

Goal: 14:5x

PR: 15:23

Very weird week for me. Knee is improved and managed to get a full week of training in but felt like absolute crap Monday - Saturday then dropped one of the best workouts of my life Sunday. Was a bit scared that this cycle was overcooked but things seem to be back on track I guess. Was going to race Saturday but ditched it given everything going on.

M - 7 @ 7:41. Avg HR 146

T - 8 @ 7:37. Avg HR 150

W - 8 @ 7:45. Avg HR 147

Th - 2. Botched 8 @ easy tempo. Made it 4 @ 5:53 and then basically jogged it home. HR was through the roof. 11 on the day.

Fr - 8 @ 7:57. Avg HR 144

Sa - 8 @ 7:36. Avg HR 140

Su - 2 up + 1 easy tempo (5:55). Mona Fartlek @ 5:11 overall avg covering 3.88 miles. On segments we’re mostly in the 4:40s and off segments around 5:30. 100 feet overall elevation loss helped. PR for me on this workout/course. 3 down.

Total - 60 miles with all the change.

Basics: M/36/183

Races: Providence downtown 5k on 9/18. Need to find another tune up race or two in August.

Goal: 14:5x

PR: 15:23

Mediocre to poor week for me. Things started off well with a good workout Wednesday, then I botched a TT on Saturday and finished off the week with a solid little progression on a very humid Sunday morning. Pulled the plug on the 3k TT Saturday when my knee really locked up at 500-600 meters. Things seem to be OK running in straight lines so I think will be on roads for all workouts in the foreseeable future.

Last 3 weeks of running have been pretty frustrating in general. Had some really good workouts but super inconsistent volume and just when I think I am getting some momentum something seems to jump on my back. Some of it is the knee but some of it is just good old fashioned stress and sleep deprivation adding up. Kids haven’t been sleeping well, work has been nuts and we found out we are having a third kid. The new kid is great but also carries with it a lot of logistics that need to be dealt with. The biggest of which is selling the house, moving closer to family and all the associated changes that go along with that. Anyhow sorry for the non running related diatribe. Here is my week.

M - 6 @ 8:13. Avg HR 133

T - 8 @ 7:18. Avg HR 146

W - 2 up + 1 easy tempo (5:47). Deeks Quarters (4800m of 400 on/200 off) on the roads in 15:28. 71.6 avg for the ons and 44.2 for the offs. By far the best I have ever run this workout.

Th - 7 @ 8:10. Avg HR 141

Fr - 4.25 @ 7:13. Avg HR 143. The .25 was 4x15s strides.

Sa - 2 up + 1 aerobic tempo (5:38) + strides + 200 @ 5k pace. Botched 3k TT. Stopped at 800 when knee locked up. Pulled the plug before I did any real damage I think.

Su - 7 progression 7:29/6:38/6:26/6:17/5:49/5:37/5:08. Avg HR 165. 2 down @ 7:34. Wasn’t planning on running hard and really just wanted to test knee but felt good so just kind of went with it. Very surprised to 5:08 on last mile. Was expecting 520-5:30 Clearly not the most effective workout but think I needed to just let loose a bit.

Total - 46 miles

Basics: M/36/183

Races: Providence downtown 5k on 9/18. Tracksmith track 5009 on 9/25

Goal: 14:5x

PR: 15:23

Decent week. Feeling like I’m getting a little forward momentum although I am increasingly skeptical of races going off this fall. I did sign up for a tracksmith track 5000 on 9/25 as well which should have a 15 flat pacer.

Weather was brutal through Saturday and then eased up a bit this morning which was pretty great. HR monitor broke mid week. I have actually been kind of enjoying running by feel, especially in the heat.

M - 7 @ 8:13

T - 8 @ 7:20

W - 2 up + 1 aerobic tempo (5:38). 8x600 w/ 200jg + hard 200m at the end to simulate a kick. Averaged 1:49.3 w/ the 200m in 32. Kept things pretty well under control. This was the official start of “the heat wave” so dew points were well into the 70s. 2 down.

Th - 7 @ 8:19. Lost 6 pounds.

Fr - 5 @ 7:05. 8x100 on the minute. Mostly 14s and 15s. Took these easier than usual and focused on running them as strides. Think I was working too hard on these in previous weeks. 1.5 down.

Sa - 8 @ 7:46. Lost 6.5 pounds.

Su - 2 up + 1 aerobic tempo (5:30). 4x(5x400m w/ 200 jg) w/ 400 jg between sets. Plan had these at 71.xx but I am not in 71.xx shape right now. Decided to try and target 73 flat. Ended up at 73.1/73.0/72.8/72.4 for the sets. Kept the jogs pretty easy. Probably averaged 9:xx pace. Overall felt really strong, more muscular fatigue than lactic acid build up. Most 5k pace work I have ever done so was a bit intimidated but wasn’t as hard as I expected given the rests and short reps. 1.25 down.

Total - 59 miles with the change

Looking very promising! Impressive volume of work today (Sunday), regardless of the extra set rests.

SUPERIOR COACH JS wrote:

Here you have a guaranteed program to run sub 15 at 5 k !

Monday : 6-8 miles 6:40 min/ mile

Tuesday: 20 x 400m at 71 sec, rec= wait easy walking until back to 120 bpm.

Wednesday: 6 miles 6:40 min/ mile

Thursday: 6-8 miles 6:30-6:40 min/ mile + 3-4 x 100m strides ( 80% of max sprint speed)

Friday: LT-interval, 10-12 x 1200m at 3.53 min , rec= wait easy walking until back to 120 bpm.

Saturday: 10 miles at 6:40 min/ mile

Sunday: Restday and no training.

So simple , but magic results! - The Wizard -

Good luck! :)

Great guy this, The next coach GOAT,

Haven't posted on here in a few weeks but here is a quick update.

Last 6 weeks mileage:

July 5-11: 82.5

July 12-18: 95.1

July 19-25: 93.8

Jul 26-Aug 1: 95

Aug 2-8: 100.2

Aug 9-15: 90.8

Some recent workouts:

5k Race in 15:50

8x1min Fartlek

5xMile avg. 5:20ish

1 Mile all out on roads: 4:31

Best workout:

8xMile avg. 5:20ish

Here is the link to the 8xMile workout I did.

https://www.youtube.com/watch?v=_z6zkd588Zk

This is probably the most consistent training I have had in over a year so I am happy with that!

Overall training is going well and I am moving in the right direction but probably

Go away, Jan Stensson. You have been asked before.

Please stay away from JS. He is a liar and mentally ill. It has only become worse over time.

Basics: M/36/183

Races: Providence downtown 5k on 9/18. Tracksmith track 5000 on 9/25

Goal: 14:5x

PR: 15:23

Ok week for me. Dew points were up in the 70s most day but was able to get out every day and turned in a TT effort Saturday that I feel decent about. Blew up Wednesdays workout but was able to get through it. Overall feel like fitness is coming around and think I will see some big improvements once things start to cool of in a few weeks.

M - 7 @ 7:56. Avg HR 133

T - 8 @ 7:07. Avg HR 147

W - 2 up + 1 too quick aerobic tempo (5:27). 6400m continuous in 21:49 of 600 on/1000 off. Way too quick on the first one and pretty tough weather… paid the price and was just happy to sort of keep it together. 1:44/3:35, 1:48/3:36, 1:50/3:43, 1:53/3:37. 2 down.

Th - 8 @ 7:55. Avg HR 141

Fr - 6 @ 7:39 + 4x15s strides.

Sa - 2 up + 1 aerobic tempo uphill (5:44). 3k TT in 8:55.5. 2 down. This wasn’t PR eligible. About 90 feet of elevation loss on the course. Dew point was 75 and took it out very hard (65 first 400?) so all in all not really worth trying to correlate it to anything nor do I really see the need to. Splits were 2:52/3:04/2:58. Interestingly the 2:52 was on the flat part. Overall felt pretty good about it. Fought some mental demons, busted off some rust and managed to get a good hard effort in.

Su - 12 @ 6:52 with an upbeat finish (6:25/5:47). Storm was getting going although nothing too serious yet.

Total - 58 miles with the change.

Basics: M/36/183

Races: Providence downtown 5k on 9/18. Tracksmith track 5000 on 9/25

Goal: 14:5x

PR: 15:23

Up and down week for me. Weather finally broke yesterday which led to a good workout and a feeling of much better fitness. Had a stomach bug Tuesday through Thursday which broke my Wednesday workout and forced me to take Thursday off so overall volume down. I was also sprayed by a skunk during my workout on Saturday. Think sub 15 might be out of reach this cycle but a PR is a possibility.

M - 5 @ 8:03

T - 8 @ 7:33. Felt horrible towards the end.

W - 2 up + 1 aerobic tempo (5:35). Planned 6x800 w/ 200jg followed by a hard 200. Made it through 3 slower than planned (2:25/2:26/2:28) at which point my stomach erupted so had to stop and deal with that. Tried to hop back in but same issue after 600 so dealt with that and called it a day. Dew point was 75 which didn’t help.

Th - off

Fr - 8 @ 7:43. Very hot.

Sa - 3 up @ 7:04. 2 mile LT + 4’ rest + 2x800 w/ 200 jg + 4’ rest + 3x400 w/ 1’ rest. Hit 10:27/2:20/2:22/67/64/65. 2 down. Weather was solid. Felt fantastic. Sprayed by skunk during second 800.

Su - 12 @ 7:09. On vacation for the week. Went exploring and got super lost on some pretty technical trails (for me). Very hilly (again for me).

Total - 48 miles with change

Basics: M/36/183

Races: Providence downtown 5k on 9/18. Tracksmith track 5000 on 9/25

Goal: 14:5x

PR: 15:23

Was decently pleased with my week. On vacation to start so was running lots of hills until Thursday but then headed home and got in a pretty solid workout in some cooler temps on Saturday. No idea what kind of shape I am in at the moment. Think I will take a wack at a track TT next week.

M - Off

T - 7 @ 7:58

W - 2.5 up, 2 around some reservoir at 5:25 pace for a crown, 2.5 down. Hardest 5:25 miles I have ever run. Super super hilly and varied surfaces. Strava had 5:15 GAP but had to be faster than that.

Th - 8 @ 7:37

Fr - 8 @ 7:16

Sa - 2 up + 1 aerobic tempo (5:35), 6400m continuous in 21:19 run as 600 on/1000 off. Felt really strong with a bunch left in the tank at the end. Focused on keeping offs fast. This is a workout I blew up on a few weeks back so happy to get some redemption.

1:47.2/3:31.3 (5:18.5)

1:49.5/3:30.6 (5:20.1)

1:50.4/3:31.7 (5:22.1)

1:52.5/3:24.8 (5:17.3)

Su - 10 @ 7:23

Total - 48 miles

Go JS way! wrote:

SUPERIOR COACH JS wrote:

Here you have a guaranteed program to run sub 15 at 5 k !

Monday : 6-8 miles 6:40 min/ mile

Tuesday: 20 x 400m at 71 sec, rec= wait easy walking until back to 120 bpm.

Wednesday: 6 miles 6:40 min/ mile

Thursday: 6-8 miles 6:30-6:40 min/ mile + 3-4 x 100m strides ( 80% of max sprint speed)

Friday: LT-interval, 10-12 x 1200m at 3.53 min , rec= wait easy walking until back to 120 bpm.

Saturday: 10 miles at 6:40 min/ mile

Sunday: Restday and no training.

So simple , but magic results! - The Wizard -

Good luck! :)

Great guy this, The next coach GOAT,

Yawn. This is practically a cut n paste from

any Runners World from the 1970's. It'll get you there, though, if you have the genetics.

Sa - 2 up + 1 aerobic tempo (5:35), 6400m continuous in 21:19 run as 600 on/1000 off. Felt really strong with a bunch left in the tank at the end. Focused on keeping offs fast. This is a workout I blew up on a few weeks back so happy to get some redemption.

1:47.2/3:31.3 (5:18.5)

1:49.5/3:30.6 (5:20.1)

1:50.4/3:31.7 (5:22.1)

1:52.5/3:24.8 (5:17.3)

That is very strong! Assuming this was reasonably under control (obviously it must have been hard, but as long as it was not desperately so) I think this is sub 15-indicative myself (on a track at least, assuming the workout was on the track). Those 600s are very fast; OK, you were dropping a bit of pace on them, but your quicker last 1000 shows you were not dead. I would think that your 3km pace would have to be around the average of those 600s, at worst maybe a touch slower, and that equates to well under sub 15 for 5km.

Hmm, actually my mental arithmetic was a bit off, I thought when I wrote the above that the 600s equated to about 10s quicker per km than they do. I'm now not quite sure whether it is sub 15 indicative, my hunch would be not quite; still strong though, and of course it was not run as an indicator workout.